TrySports’ Stay Hydrated
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As we move into the summer, it seems appropriate to deal with the important subject of hydration. I certainly do not wish to scare anyone but if you ignore some of the important issues relating to hydration, it may be at your jeopardy. There are a number of key issues or questions which need to be answered: 1. When should you drink? 1. When should you drink? Drinking fluids throughout the day, especially during warm weather, is important but especially important for runners. You need to drink during the hours before you run and this is at least as important as drinking while you run or afterwards. This is because you want to be fully hydrated when you start running as it does take time for fluids to work their way through your body. If you run first thing in the morning then you need to work out your system but you should drink as soon as you got up and during your period of warm-up and stretching. Of course you should also try to drink while you are running and we have created a special
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2. How much should you drink? You need to drink enough fluids to stay hydrated and prevent dehydration. But what is A good way to know if you are hydrated or dehydrated is by checking the color of your urine before you run. If it is clear (color of water) you are hydrated but if it is dark and concentrated then you are dehydrated and you definitely need to drink more fluids. Obviously there are lots of levels in between so you have to be the judge of your current level of hydration. 3. How often should you drink, while running? The answer of course depends on how far you are running. I know lots of runners who don’t bother with fluids during their short runs (3-5 miles) and to an extent they are taking a bit of a risk. However assuming they are hydrated to start with they should be fine even in warm weather though they are likely to be relatively dehydrated and very thirsty by the time they finish. Once you go over 40/45 minutes, you really need to take fluids on board and not to, in my view, would be foolish. You only need to drink about 8 ounces (1/2 bottle) of fluid every 15-20 minutes. 4. What should you drink? You can stay hydrated on most days simply by drinking water. However you should certainly consider using sports drinks. Research has shown that electrolytes in these drinks aid in getting fluids into the body faster. Also the additional minerals in these drinks help to maintain appropriate levels in your blood, which of course are reduced through sweating while you run. A mistake inexperienced runners often make is to start a run dehydrated and then to drink 5. Can You Drink Too Much? Most people understand the importance of drinking fluids but do you realize that drinking too much can be harmful as well. No I am not talking about booze! Inexperienced runners often fall into the trap of consuming too much liquids at races. They use water stations as a kind of crutch and in doing so often take on far too much fluid. Over hydrating can lead to a dangerous condition called hyponatremia (low blood sodium), which can lead to nausea, fatigue, vomiting and weakness. By inserting sports drinks in the place of water at some water stops, people can avoid the dangers of hyponatremia. In the most severe cases the results can be very serious but thankfully these are very few and far between. Medical guidelines suggest that you should consume 12-16 ounces of fluid in the hour before your run. While you run you do not need to consume more than 8 ounces of fluid every 15-20 minutes. Remember the urine color test referred above. The Benefits of Sports Drinks During exercise proper fluid intake is critical. Good hydration helps to prevent overheating and increases your blood flow, transporting vital nutrients and oxygen to your working muscles, which is the most important factor for a good workout. Yet during lengthy exercise, water is not enough to keep your body properly hydrated. Your body needs electrolytes in the correct ratio to replace the sodium and potassium you are losing through sweat. At the same time, your body needs complex carbohydrates (not simple sugar) to maintain your blood glucose and muscle glycogen at levels necessary to have a great workout/race from start to finish. The beauty of a good sports drink is that it is rapidly absorbed in your small intestine, thus providing energy in the form of blood sugar that can supplement your glycogen stores, unlike simple sugars you find in most sodas and drinks like Gatorade. However, not all sports drinks are created equal, and if you want to achieve optimum performance then it is important to use a product that will deliver significant energy to your body while also maintaining proper hydration and electrolyte balance. When selecting a sports drink, don't just look at the calorie count - look at the carbohydrate sources. Because of the way sports drinks are absorbed by your body, you should look for high levels of complex carbohydrates and low levels of simple sugars. Electrolyte Sample: If you would like to try a sample of our sports drinks or gels just ask for one.
Neil Mc Donagh June 2007 |